2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
CoreBeginnerIsolation
Dead Bug
On your back, extend opposite arm and leg slowly.
Benefits
- Teaches bracing with a flat back
- Safe for sensitive backs
How to do it
- Press the lower back into the floor
- Extend slowly, breathe out
- Alternate sides
Common mistakes
- Back arching off the floor
- Moving too fast
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 45 s
- Reps in reserve
- 2
Alternatives
Harder
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time